Your shoulder has started aching during or after your swim, and you are not sure whether to keep going. Swimming can be a great way to stay active, but some strokes ask more of your shoulder than others. Choosing your strokes carefully, and adjusting how much you swim, can help you stay in the water while your shoulder settles.

Why swimming can affect your shoulder

Swimming involves thousands of arm strokes in a single session, with your shoulder moving through a big range over and over. The muscles and tendons around your shoulder work hard to keep it steady through each stroke.

When you swim more than usual, change your technique or add new sessions, the load on your shoulder can rise faster than it can adapt. The shoulder is usually irritated rather than damaged, and it often settles with a few changes.

Strokes to favour for now

Different strokes load your shoulder in different ways. While it settles, some may feel more comfortable than others:

• Breaststroke often feels easier, as your arms stay lower and in front of you.
• Backstroke can feel comfortable for some people, but it does take your arm overhead, so it is worth trying gently.
• Kicking drills, using a kickboard or with your arms by your sides, let you keep swimming with very little shoulder load.

Notice which strokes feel best for you, as this varies from person to person.

Strokes to go easy on

Some strokes are more likely to bother a sore shoulder:

• Front crawl, especially at speed or with a long, reaching stroke.
• Butterfly, which asks a lot of both shoulders at once.

You do not have to avoid these completely. You could swim them for shorter stretches, at an easier pace, mixed with strokes that feel better.

Adjusting how much you swim

As well as changing strokes, adjusting your sessions can help:

• Swim shorter distances, or split your session into shorter sets with rests.
• Swim at an easier pace.
• Mix in kicking drills to give your shoulders a break.
• Avoid paddles for now, as they increase the load on your shoulder.

Getting in and out, and open water

Getting in and out of the pool using the steps, rather than pushing up from the edge, can save your shoulder. If you swim in open water, a wetsuit can add a little resistance around the shoulders, so choosing one that fits well across the shoulders, and swimming shorter distances for now, can help.

Reading how your shoulder responds

A mild ache during or after swimming that settles within an hour or so is usually fine. If your shoulder is sore the next morning, or it aches at night, ease back next session.

Out of the pool

Strengthening the muscles that steady your shoulder can help it cope with swimming. Something to try two or three times a week:

• Shoulder squeezes. Sit tall, draw your shoulder blades back and down, hold for five seconds, then relax.
• Outward turns. With your elbow tucked into your side and bent, hold a light weight or band and slowly turn your forearm outwards, then back.
• Rows. Pull a resistance band towards you, squeezing your shoulder blades together.

If you would like to follow along, VIDA has short videos of shoulder squeezes you can use at your own pace.

Warming up

A few minutes of gentle swimming, like easy breaststroke or kicking, before your main set helps your shoulder warm up. Arm circles and shoulder rolls on the poolside can help too.

Building back up

As your shoulder settles, you can gradually bring back the strokes and distances you reduced, one at a time. Your VIDA pain check-in is a good way to keep track of how your shoulder responds.

What to take away

• Some strokes ask more of a sore shoulder than others.
• Breaststroke and kicking drills often feel easier for now.
• Go easy on front crawl and butterfly, and avoid paddles.
• Breathe to both sides and avoid crossing your arm over in front crawl.
• Build shoulder strength out of the pool.

‍